Perform the following exercises one after the other with about 30-45 seconds rest between each exercise. Start with one round and then work your way up to three rounds of 30-45 seconds while minimizing the transition time between exercises to increase the cardiovascular challenge.

Recommended:

AKneel on hands and knees, facing away from a TRX with feet in foot cradles.

BExtend body into a pushup position with hands directly under shoulders. Squeeze core and glutes, and focus on keeping shoulders, hips, knees, and ankles aligned.

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1 of 12

The Ultimate TRX Total-Body Workout

A

B

Recommended:

Sets:

Reps:

AKneel on hands and knees, facing away from a TRX with feet in foot cradles.

BExtend body into a pushup position with hands directly under shoulders. Squeeze core and glutes, and focus on keeping shoulders, hips, knees, and ankles aligned.

2 of 12

TRX Side Plank

A

B

Recommended:

Sets:

Reps:

ALie on side with feet in the foot cradles of TRX and heel of top foot touching toe of bottom foot.

BSqueeze core and glutes to lift hips up, keeping shoulders over arm. Lower hips to the ground to return to starting position.

3 of 12

TRX Overhead Squat

A

Recommended:

Sets:

Reps:

AStand facing TRX with hands extended overhead in loops, pulling back so that there is tension on the straps. With feet shoulder-width apart and hands still overhead, squat down until thighs are parallel with the ground.

4 of 12

TRX Low Row

A

B

Recommended:

Sets:

Reps:

AStand facing the anchor point of a TRX while holding onto the handles and lean back, keeping tension on the straps.

BUsing back muscles, row body up until hands are on sides of chest. Brace core and try to move entire body in one controlled movement.

5 of 12

TRX Chest Press

A

B

Recommended:

Sets:

Reps:

AStand facing away from the anchor point of a TRX with hands gripping the handles straight out in front of body, aligned with shoulders.

BBend elbows to lower body under control (as if doing a pushup) until hands are next to ribs. Then extend arms straight out in front of chest to drive the handles back out to starting position.

6 of 12

TRX Hamstring Curl

A

Recommended:

Sets:

Reps:

ALie faceup with heels in the foot cradles of a TRX, legs extended. Lift hips so body is aligned from shoulders to heels. Bend knees, pulling the handles toward you. Extend legs back to starting position.

7 of 12

TRX Crunch

A

B

Recommended:

Sets:

Reps:

AFace away from a TRX in a plank position with feet in the foot cradles.